Yesterday you saw the results of a recent major training meta-analysis from Stuart Phillips, Ph.D., at McMasters University (178 studies, 5,097 participants for strength; 119 studies, 3,364 participants for hypertrophy)…
Main takeaway: ALL resistance-training prescriptions improved strength and hypertrophy…and there was actually NO statistically significant difference between them.”
So when influencers on the Internet scream that you’re an idiot if you don’t follow the scientific rules for hypertrophy—heavy-ass low-rep training with eons of time between sets, shrug it off as some narrow-mindedness, not quite in touch with reality and/or lack of experience…
Truth: There are many different ways to build muscle…
While studies can provide rough guides, they do NOT create hard-and-fast rules. I’m old enough to remember when scientific studies concluded that steroids don’t work. Yeah, right.
Your ultimate muscle-building workout is one you like doing, believe in, and will stick to. Period. Consistency and sustainability are king…
Don’t worry about the influencers or the research or the pro bodybuilders. Sure, you can get ideas to try. BUT if you feel you’re not getting results or flat-out hate something, DELETE!
As martial arts star Bruce Lee said: “Adapt what is useful, reject what is useless, and add what is specifically your own.”
For example, at 65 years old and 50 years of lifting, I’ve tried just about everything. In my younger days I used some heavy-ass, low-rep training and long rests. That no longer suits me—and hasn’t for about 20 years. Not worth the joint-damaging, muscle-tearing risk….
Luckily, I found a protocol that works incredibly well—in a number of different ways: from boosting health to preserving joints to minimizing gym time (35-minute workouts).
It also builds muscle along MULTIPLE PATHWAYS with moderate weights and condensed 5-MINUTE body part routines that emphasize the best mass-building exercise for each muscle from biomechanics expert and drug-free Mr. Universe Doug Brignole (see Never Stop Growing).
He used only those exercise to with the 2019 AAU Drug-Free Mr. Universe at age 59. I also emphasize those moves in my training…
Tomorrow some eye-opening examples and pics of other bodybuilders and their contrarian muscle-building methods. Plus, hypertrophic reason muscle fatigue is good for growth.Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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